There are few competitions coming up with CFSL representing.  On July 28th Rita will be in the Battle of the Sexes hosted by:

Hercules CrossFit

678 Alfred Noble Drive

Hercules, CA 94547.

On August 4th there is an Olympic Weightlifting Competition in Sacramento at Sacramento High School.  Also, on August 4th the Festivus competition is also going down.  There are quite a few of your teammates participating in this one.  This will be held at:

CrossFit Lifeworx

14388 Union Ave

San Jose, CA 95124

Please come out to support your team as they challenge themselves.


Friday’s WOD:

Strength: 4 Rounds of Max Reps Push Ups 1 min on/1 min off

5 Rounds

14 DB Power Snatch (alternate sides, 7 on each side) Heavy for you.  So, Heavy.

7 Strict Pull Ups  (Rx+: Chest to Bar)

After the above:  Handstand Push Ups : 20reps (Rx+:30reps) in fewest sets as possible.   Scale as needed.

Categories: Uncategorized

1 Comment

Ernie Flores · July 20, 2012 at 8:26 am


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